Table of contents:
- Benefits of elderly exercise
- Elderly gymnastics as therapy
- Pay attention to this when doing gymnastics for the elderly
- Other sports for the elderly
- Tips for managing exercise time for the elderly
According to researchers from the British Journal of Sports Medicine in 2014, elderly people, or the elderly, who actively move and exercise are shown to be healthier and have a lower risk of chronic disease. In addition, the elderly who are active on the move also suffer less cognitive impairment, their physical and mental functions are still relatively good than those who rarely exercise. Gymnastics for the elderly can be a way for these elderly people to move their bodies. What are the benefits of exercise in the elderly?
Benefits of elderly exercise
Gymnastics for the elderly is a physical exercise that can burn calories and train the heart muscle. Even though it's called elderly exercise, this sport is also suitable for any age and fitness level.
Generally, this exercise has a slower movement and speed than aerobic exercise in general. The benefits of exercise in the elderly include increasing the heart so that it can pump oxygen through the blood throughout the body more optimally. At least, doing this exercise for 30 minutes a day, you have done one of the exercises that can support your health condition. Plus, doing it regularly 5 days a week will be able to increase the energy of the elderly.
Apart from the various benefits that have been mentioned, this exercise can also reduce the risk of high blood pressure, heart disease, and diabetes and most importantly can improve the mood of the elderly. Yes, exercise is known to help release happiness hormones, one of which is the hormone dopamine. The American Council on Exercise also shows that exercising in the elderly can help improve the memory of the elderly.
Not just exercise accompanied by music, according to Livestrong, there are many types of elderly exercise programs available that are both beneficial for improving the physical fitness of parents. Types of elderly exercise can be selected based on their individual preferences, there are aerobics, salsa exercises, gymnastics. jazz , and there is even aerobic exercise on the bench for the elderly who cannot stand for long.
However, before starting a gym class, it is better if the elderly try different types of exercise first. After that, the elderly can decide which type of exercise suits their physique and preferences. If they feel uncomfortable joining a class with a large number of participants, the elderly can also use an exercise DVD and do it at home.
Elderly gymnastics as therapy
Gymnastics can also be an effective physical therapy for the elderly. Exercise accompanied by music can improve the ability of elderly people to walk and balance, according to the journal Science Daily published in April 2010.
Because it is able to improve balance, this exercise has also been used in various hospitals. In addition, elderly exercise can also increase stamina and walking speed, which are the main risk factors for elderly people being hospitalized for falls.
Pay attention to this when doing gymnastics for the elderly
When exercising, make sure that the elderly must be in a comfortable condition and that their health is in good health. Always check heart rate before starting exercise. Generally, the elderly's heart rate ranges from 60-100 beats per minute. It is even better if you talk to your doctor and instructor before you start exercising so that they can determine the best type and duration of exercise.
Other sports for the elderly
Apart from gymnastics, there are several other sports that the elderly can do. An option that can be considered is a type of exercise that can increase strength, balance, and flexibility, because basically these three things have become difficult for bodies who have reached old age.
Ideally, exercise for the elderly consists of cardio exercise, exercise to train body balance and muscle endurance training. In order to have more shadow, let's take a look at some of the sports recommendations that you can follow below.
Cardio exercise
- Jog
- Cycling
- Swimming
- Playing tennis
Muscle resistance training
- Push-ups
- Pull-ups
- Lift dumbell or a barbell
Exercises for flexibility, speed, and body balance
Walking is the most popular light cardio exercise. Walking can easily increase the work of the heart and burn calories by increasing the speed of walking or walking on an inclined surface.
Yoga can improve overall fitness and health. This sport allows you to perform certain postures and practice breathing. Yoga also helps train the body's strength, balance and flexibility and is beneficial in repair mood .
Taichi is a sport that originated in China. This one sport is believed to improve mental and physical health through a series of slow and regular movements. Although it doesn't improve respiratory function or burn large amounts of calories, it can improve strength and balance.
Tips for managing exercise time for the elderly
When it comes to timing your exercise for seniors, it's a good idea to break it down into 5 days a week. For strenuous physical activity, do it at least 3 times a week. For the duration, make sure that each exercise schedule is done for at least 10 minutes and a maximum of 30 minutes.
If they are used to this minimum standard, the elderly can increase the intensity and duration to 300 minutes a week. Do it gradually and divide it into five days (or less according to the ability of the elderly) so as not to overload them.
Seniors can also combine moderate and strenuous physical activity in a week. For example, two days of moderate intensity exercise such as a 30-minute walk and one day of 30-minute brisk walking. This activity is the equivalent of 150 minutes of moderate physical activity a week.
Even so, the elderly must still be able to measure their body's ability when exercising. If in doubt, consult your doctor to find out what limits are safe for yourself. Especially if you have certain conditions or diseases.
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